Eat your way to brighter, more supple skin.
Yes, you got that right. Supplements and other skincare products can only do so much for your skin. The key to having healthy skin is eating healthy. Take note of the following vitamins and nutrients that can help develop nice glowing skin.
Healthy fats, such as Omega 3, are the most common and known nutrient for healthy skin.
One of the best sources of Omega 3 is olive oil, plus it contains polyphenols. These two work together to keep your skin supple and moisturized. At the same time, it fights off inflammation and skin damage due to oxidation.
Other than olive oil, fish and nuts are also good sources of Omega 3.
Fatty fishes like tuna, salmon, mackerel, sardines, herring, and tuna are rich sources of Omega 3. Nuts like cashews, almonds, and walnuts are excellent sources, too. Without Omega 3, your skin will end up dry and wrinkled. These foods also contain Vitamin E and Zinc.
Aside from those foods, kale and spinach are also rich in Vitamin E.
Vitamin E is a known antioxidant, which protects the skin from oxidative damage. Oxidation can lead the skin to sag, wrinkle, and worse, acquire skin cancer in the long run. Vitamin E works best with Vitamin C in strengthening the skin cells’ walls.
Oranges and pomegranates are rich sources of Vitamin C.
This vitamin is essential in keeping a healthy, glowing skin because it helps the collagen protein in your body hold its shape. Collagen protects your skin from free radicals, which helps prevent skin cancer. Lack of Vitamin C and collagen will make your skin prone to bruising.
Another food that’s rich in Vitamin C is tomato.
Tomatoes are not only yummy and juicy on every dish, but it’s packed with micronutrients, too. Aside from Vitamin C, it has alpha and beta carotene, lycopene, and lutein. Cooking the tomato will allow your body to absorb most of its nutrients rather than eating it raw. Cook it with olive oil for added benefits.
You can also add some bell peppers to your diet for healthier skin.
They’re rich in Vitamins B6 and B9, which help prevent and fight skin diseases such as hormonal acne, eczema, and dermatitis. It is also rich in folate, which keeps your skin firm while removing toxins in your body.
Another great source of Folic Acid is fermented foods.
Foods like yogurt and kefir are good, too, but you have more options where to get folate, such as pickles, kimchi, raw cheese, miso, and soybean. Fermented foods also have probiotics that reduce inflammation that might come out on your skin.
Oats is also good for the skin because it is rich in manganese.
This nutrient is not often associated with skin health. However, this is an essential micronutrient in the body that aids faster and better absorption of other nutrients, especially Vitamin C.
There are many more foods that can help keep your skin healthy.
The important thing is to know which vitamins and nutrients can help maintain supple and moisturized skin. You’ll be surprised at how many great options you have.
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